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Training Log Archive: O Joy

In the 7 days ending Oct 3:

activity # timemileskm+m
  run3 2:56:27 15.06(11:43) 24.24(7:17) 69
  swim1 54:56 1.21(45:20) 1.95(28:10)
  core/stretch2 27:00
  warm up/cool down2 21:47 0.75(29:03) 1.21(18:03)
  core/strength/stretch1 20:00
  Total6 5:00:10 17.02 27.39 69

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SuMoTuWeThFrSa

Saturday Oct 3 #

8 AM

run 1:10:04 [3] 6.04 mi (11:36 / mi) +36m 11:23 / mi
shoes: NB880v10

MF Shark's Tooth to Park Tutor 6 miles!

warm up/cool down 11:32 [2] 0.4 mi (28:49 / mi)

9 AM

core/stretch 15:00 [1]

planks +stretch

Thursday Oct 1 #

6 PM

swim 54:56 [3] 1.95 km (28:10 / km)

MF swim: 100 m wu, 6 min kick (150 m), 3 x 200 m @ 5:30, 3 x 150 m @ 4:00, 1 x 200 m @ 5:30, 4 x 75 m at 2:00, cd 150 m.

Wednesday Sep 30 #

6 PM

run 10:12 [3] 0.76 mi (13:25 / mi) +2m 13:18 / mi
shoes: NB880v10

MF wu to 91st St

run 9:41 [3] 0.74 mi (13:05 / mi)
shoes: NB880v10

cd 91st back to Y

run 42:16 [3] 3.68 mi (11:29 / mi) +15m 11:21 / mi
shoes: NB880v10

MF negative split run: from 91st St N, 2 x 9:00 run/1:00 walk; 2:00 run, turn around, 7:00 min/30 sec walk; 8:00 run "10 k pace"/30 sec walk; 5:00 run "5 k pace" back to 91st st before end of 5:00. I made it back by 4:12! Second time I made the negative split on this wo.
7 PM

core/stretch 12:00 [1]

Monday Sep 28 #

6 PM

run 44:14 [3] 3.84 mi (11:31 / mi) +16m 11:22 / mi
shoes: NB880v10

MF easy run

warm up/cool down 10:15 [2] 0.35 mi (29:18 / mi)
shoes: NB880v10

core/strength/stretch 20:00 [2]

squat, row, push-up, plank set + stretch

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